Why Weight Training

Why does Time for Change Fitness promote resistance training?

Many people focus on calories alone. The slash and dash mentality develops destructive patterns, like extreme calorie cuts and/or excessive aerobics. This sets off an alarm-state in the body where the body sheds muscle tissue to lessen energy demands, and stores body fat as a survival response. Once this physiological state is reached, it becomes nearly impossible to lose any more weight no matter how many calories you cut or how much aerobic work you add. What you end up with is a person who is on a starvation level calorie count and performing excessive exercise, yet is still flabby.

The calories burned during an exercise session are relatively small compared to the amount burned during the other 23 hours of the day. Most fat oxidation occurs between training sessions, not during. This means your exercise sessions should primarily be geared towards building muscle and boosting your metabolism.

After a strength training session, the metabolic rate raises (the after-burn effect) for longer periods of time than after aerobic work (up to 48 hours). This is because all of the steps involved in the recovery process from strength training (satellite cell activation, tissue repair, protein synthesis, etc.) require energy (calories).

Tuesday, October 13, 2009

Cayenne-rubbed Chicken with Avocado Salsa

Cayenne-rubbed Chicken with Avocado Salsa

One whole, medium avocado contains 17 grams of carbohydrate and a truly impressive 11 grams of fiber. That is almost half of the daily recommended minimum intake of fiber. Avocado is a real diabetes super-food. It provides an excellent dose of those good for you, unsaturated fatty acids. Avocados deliver almost 20 different vitamins, minerals and phytonutrients( the special plant chemicals that convey myriad health benefits ).

As far as this recipe goes, cool, buttery avocado makes a soothing salsa. It is a pleasing contrast to spicy meats, such as these cayenne-rubbed chicken breasts. Cayenne pepper is a thermogenic spice that will help both metabolism and digestion.

sea salt and ground pepper
1/4 teaspoon cayenne pepper
4 boneless, skinless chicken breast halves( 6 to 8 ounces each )
2 tablespoons olive oil
1 medium red onion, finely diced
2 tablespoons fresh lime juice
1 avocado, pitted and cut into chunks

In a small bowl, combine 1 teaspoon salt, 1/4 teaspoon pepper, and cayenne; rub all over chicken breasts.

In a large skillet, heat oil over medium heat. Add chicken, and cook until browned on the outside and opaque throughout, 8 to 10 minutes per side.

Meanwhile, in a medium bowl, combine onion and lime juice; set aside. Just before serving, fold avocado chunks into onion mixture; season with salt and pepper. Serve chicken topped with salsa.

This is one of my favorite recipes of all time! And it's super easy!!
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